Back to the girl's figure, the expectant mother must see the expectant mother come and see. After giving birth to the baby's figure, he leaked urine seriously and did eight golden moves. Go back to the girl's figure and cheer together!
Anal lifting exercise
Step one:
With breathing and inhaling, friends will die inward when inhaling and relax for 6-8 seconds when exhaling.
Step two:
3-4 times a day. Every time 10- 15 is divided, the relaxation of pelvic floor muscles can be improved by strengthening the strength of pelvic floor muscles.
Chest movement
Step one:
Open your arms to both sides, put your hands together, then stretch your double tubes upward for 5 seconds, and then relax and recover.
Step two:
2-3 times a day, 5 times each time, this action can strengthen the chest muscles, beautify the chest and prevent the pineal cistern from sagging.
Leg movement
Step one:
Put your hands on your abdomen and relax completely. Take a deep breath. When you inhale, your abdomen will contract inward. Hold for 5- 10 seconds and exhale to relax.
Step two:
Lift the other leg and do this five times.
Abdominal exercises
Step one:
Straighten your legs, stretch your arms forward, keep your chin close to your chest, and nod your head in advance. Hold for 8 10 seconds and relax.
Step two:
2-3 times a day, each time 8- 10, this action can tighten the abdominal muscles and enhance the back strength.
Lumbar and abdominal movements
Step one:
Put your hands on your head. The left suit bends, the right suit crosses the left leg, and the leg falls to the left, holding for 10 second, and slowly restoring. Then fall to the right, hold for a while, and then slowly recover.
Step two:
2-3 times a day, 5-8 times each time. This action can build the muscles of the waist and friends.
Cat back movement
Step one:
Try to support yourself on the ground with your limbs perpendicular to your body. Exhale and look down at your stomach, and your abdominal muscles will converge. Arch your back as much as possible, inhale, relax your abdomen, and look up at the front.
Step two:
3-4 times a day, each time 15-20, this action is to exercise the muscles of the back with steel.
Body rotation movement
Step one:
Sit on the ground, keep your left leg straight forward, bend your right leg, step on your left thigh with your right palm, hold your left foot with your left hand, and extend your right hand to your body. Keep your eyes on your fingertips for a while and relax.
Step two:
Three times a day, about 2-3 each time. This action uses pears to help stretch and tighten the abdomen.
Lifting arm movement
Step one:
Bend your legs slightly apart, put Zeng and your back close to the ground, put your hands on your sides, gather your abdominal muscles when inhaling, lift your bones for a while, and relax and recover when exhaling.
Step two:
Three times a day, 4-6 times each time, this action can tighten the muscles of cells and bones.